5 Minute Protein Breakfast SandwichJump to Recipe
One of my everlasting goals with this here little blog is to get people on the fast breakfast train. Especially since having a baby, I get that mornings are stressful. Getting everybody out the door looking presentable and feeding them something is a struggle for most people.
This version, which seriously takes five minutes to make, is jam-packed with protein. It’s a great way to start your day and it’ll keep you energized until lunch. Just comparing it to the classic fast food breakfast sandwich, the Egg McMuffin, it has 24 grams of protein instead of 14 grams. It’s also crushes the fast food breakfast on taste and I would bet that you can actually make this protein breakfast sandwich quicker than it would take to sit in a drive-through line.
Have the ingredients on hand this week and don’t skip breakfast!
This quick sandwich can be ready in no time and is packed with protein and good fats to kick your day off. Skip the fast food!
1) Toast English muffin.
2) Whisk egg in a bowl and microwave on high for 65 seconds. Remove egg and fold it into a circle shape the size of the muffin. Top with cheese and microwave for another 15 seconds.
3) Mash black beans (drained and rinsed) with chili powder, garlic, and a pinch of salt and pepper.
4) Spread black beans on the english muffin and top with the avocado. Place hot cheesy egg on top of the ‘cado and season with salt and pepper. Add a dash of hot sauce.
Eat the sandwich right away or wrap it in heavy duty foil and take it on the go!
Fast Protein Breakfast Sandwich
Rather than deal with a slice of ham or something, the quick way to get some extra protein in a sandwich is black beans! They are so good on a breakfast sandwich and frequently overlooked!
I just drain and rinse them really well and then mash them with some spices and a pinch of salt.
These are sandwich ready!
The Microwaved Egg
Microwaved eggs are not my favorite, but they have a time and place and they actually work fine on a sandwich like this. The key is to really scramble them well to get in some air and then microwave the egg for about 65-70 seconds.
The egg should puff up and then be ready to go!
Use a fork or something to fold the egg over itself into a shape like the muffin your gonna stick it on. Then add some cheese. A little cheese goes a long way here. I like cheddar but use whatever you have!
Then back in the microwave for 10-15 seconds.
Toast your English Muffin and slather on the black beans. Then top that with some avocado and a sprinkle of salt.
Slide on your egg and sprinkle on a dash of hot sauce if that’s your thing!
Eat this thing immediately or wrap it in foil and take it to go!
Seriously. Five minutes. Breakfast is ready.
Hello! My name is Nick Evans and I write and manage Macheesmo. I started Macheesmo 11 years ago when I was just learning my way around the kitchen. I love to cook and love everything food-related, but I have no formal training. These days I focus on fast, accessible recipes with the occasional “reach” recipe!
I’ve posted almost 2,000 recipes on Macheesmo. For each one, I do my best to give full explanations of what I did and tips on what I’d do differently next time. I’ll bring up the tricky parts and the easy parts.
I hope you can find something and cook something!